Kyrinov
Level 5 Valued Member
Hey folks,
As I said in my earlier post on this forum I got a barbell and stuck it in my backyard. I also hung up my rings on an old fire escape, giving them a permanent home for the first time in years. I'm playing with a bit of an experiment in self-programming as I'm in the thick of being a new father (day 16!) and just moved to a new town and started a new job as a medic. Recovery is an ongoing issue. My body feels good but my CNS is taxed.
I've been working the rings for a few weeks now, trying to get the back lever as well as just improve my shoulder girdle strength and ROM. I'm very much autoregulating and I think this is the only way to go right now. I just wanted to outline the rough sketch of my programming and offer it up for critique or suggestion.
There are two basic days "good" and "bad" days (these are relative to my new normal as a dad)
Good days mean I do the back lever progressions. Bad days I do not.
Good day
2/3 x inverted suspension (single or double pistols in between)
3 x Back lever top-down, hold for 5-10 seconds (I extend fully and lower myself to just the point where I feel I can't maintain tension and control my position, then I just try to hang out there and really dial up the tension. If possible I tighten up further to return to vertical rather than let it go and drop down)
3x (2/3 reps DL @ 205lbs followed by one skin the cat)
Bad day is basically the same as above, minus the top-down lever progressions.
I do this every day. The goal is very much easy strength. My DL max was a 345 for a comfy two reps some time ago when I was much weaker, so I am operating in the 60% range at most for my DL. I am planning on doing this for a while as I pursue the back lever. I wanted to add in the DL for professional reasons and as a easy strength practice approach to the lift in preparation for eventually really working the lift seriously in a few weeks. For now I just want to keep at doubles and triples for totals under 10 reps at 205 and then when 205 feels REALLY easy I'll throw another 50 lbs on the bar to rinse and repeat. I am not looking to really go hard on the DL but just kinda improve the movement and learn on a relatively easy weight.
Don't have time to go into detail to my history but 6'3" 205 lbs, 30 yo, last doing S&S with 40k relatively comfortably.
As I said in my earlier post on this forum I got a barbell and stuck it in my backyard. I also hung up my rings on an old fire escape, giving them a permanent home for the first time in years. I'm playing with a bit of an experiment in self-programming as I'm in the thick of being a new father (day 16!) and just moved to a new town and started a new job as a medic. Recovery is an ongoing issue. My body feels good but my CNS is taxed.
I've been working the rings for a few weeks now, trying to get the back lever as well as just improve my shoulder girdle strength and ROM. I'm very much autoregulating and I think this is the only way to go right now. I just wanted to outline the rough sketch of my programming and offer it up for critique or suggestion.
There are two basic days "good" and "bad" days (these are relative to my new normal as a dad)
Good days mean I do the back lever progressions. Bad days I do not.
Good day
2/3 x inverted suspension (single or double pistols in between)
3 x Back lever top-down, hold for 5-10 seconds (I extend fully and lower myself to just the point where I feel I can't maintain tension and control my position, then I just try to hang out there and really dial up the tension. If possible I tighten up further to return to vertical rather than let it go and drop down)
3x (2/3 reps DL @ 205lbs followed by one skin the cat)
Bad day is basically the same as above, minus the top-down lever progressions.
I do this every day. The goal is very much easy strength. My DL max was a 345 for a comfy two reps some time ago when I was much weaker, so I am operating in the 60% range at most for my DL. I am planning on doing this for a while as I pursue the back lever. I wanted to add in the DL for professional reasons and as a easy strength practice approach to the lift in preparation for eventually really working the lift seriously in a few weeks. For now I just want to keep at doubles and triples for totals under 10 reps at 205 and then when 205 feels REALLY easy I'll throw another 50 lbs on the bar to rinse and repeat. I am not looking to really go hard on the DL but just kinda improve the movement and learn on a relatively easy weight.
Don't have time to go into detail to my history but 6'3" 205 lbs, 30 yo, last doing S&S with 40k relatively comfortably.